Nick Israel's Road to Nationals

[squat220]

Week 9
Day 1 - 3/14/10

Squat(Tight Suit/strap down) - 1RM: 705 lbs
495 lbs x 4 reps x 1 sets @ 8 RPE - 77% of 1RM
585 lbs x 4 reps x 1 sets @ 9.5 RPE - 83% of 1RM
555 lbs x 4 reps x 1 sets @ 9.5 RPE - 83% of 1RM

Shirted 2 bd in Loose shirt - 1RM: 619 lbs
405 lbs x 4 reps x 1 sets @ 8 RPE - 77% of 1RM
455 lbs x 4 reps x 1 sets @ 8 RPE - 77% of 1RM
495 lbs x 4 reps x 1 sets @ 9 RPE - 80% of 1RM
470 lbs x 4 reps x 1 sets @ 8 RPE - 77% of 1RM
470 lbs x 4 reps x 1 sets @ 9 RPE - 80% of 1RM

First time getting in a shirt in a while. Felt good and reps were fast and strong. I cut the top set a little lower then I expected because I didn't want to push it too hard. I was scheduled to do squats in my loose suit. I found a run in it about a week ago so I sent it back to get replace but the new one hasn't come in yet. With this in mind I opted to do the rev band squats. The gym I was at closed early though so I couldnt get any drop sets in.

Week 8

Day 1 - 3/9/10

Shirted 2 bd in Loose shirt - 1RM: 618 lbs
405 lbs x 3 reps x 1 sets @ 8 RPE - 66% of 1RM
455 lbs x 3 reps x 1 sets @ 8 RPE - 74% of 1RM
495 lbs x 3 reps x 1 sets @ 8 RPE - 80% of 1RM
525 lbs x 3 reps x 1 sets @ 9 RPE - 85% of 1RM
485 lbs x 3 reps x 2 sets @ 8 RPE - 79% of 1RM
485 lbs x 3 reps x 1 sets @ 9 RPE - 79% of 1RM

Raw Rev MB Squat - 1RM: 641 lbs
405 lbs x 3 reps x 1 sets @ 8 RPE - 63% of 1RM
455 lbs x 3 reps x 1 sets @ 8 RPE - 71% of 1RM
505 lbs x 3 reps x 1 sets @ 8 RPE - 79% of 1RM
545 lbs x 3 reps x 1 sets @ 9 RPE - 85% of 1RM




Week 6

Day 4 - 2/25/10

Incline Press - 1RM: 319 lbs
225 lbs x 5 reps x 1 sets @ 8 RPE - 71% of 1RM
255 lbs x 5 reps x 1 sets @ 10 RPE - 80% of 1RM
235 lbs x 5 reps x 4 sets @ 9 RPE - 74% of 1RM
235 lbs x 5 reps x 1 sets @ 10 RPE - 74% of 1RM

CG Pin Press(pin 5) - 1RM: 429 lbs
315 lbs x 3 reps x 1 sets @ 8 RPE - 73% of 1RM
365 lbs x 3 reps x 1 sets @ 9 RPE - 85% of 1RM
345 lbs x 3 reps x 3 sets @ 8 RPE - 80% of 1RM
345 lbs x 3 reps x 1 sets @ 9 RPE - 80% of 1RM


I officially hate sets of 5. I have always been much better at singles then reps and 5s really show that.


Week 6

Day 3 - 2/24/10

Raw Squat+90c - 1RM: 531 lbs
405 lbs x 5 reps x 1 sets @ 9 RPE - 76% of 1RM
425 lbs x 5 reps x 1 sets @ 10 RPE - 80% of 1RM
405 lbs x 5 reps x 1 sets @ 10 RPE - 76% of 1RM

Rev AB Dead(single from 5 - 1RM: 641 lbs
495 lbs x 3 reps x 1 sets @ 8 RPE - 77% of 1RM
545 lbs x 3 reps x 1 sets @ 9 RPE - 85% of 1RM
515 lbs x 3 reps x 1 sets @ 8 RPE - 80% of 1RM
515 lbs x 3 reps x 1 sets @ 9 RPE - 80% of 1RM

Zercher Squat+90c - 1RM: 394 lbs
275 lbs x 4 reps x 1 sets @ 8 RPE - 70% of 1RM
315 lbs x 4 reps x 2 sets @ 9 RPE - 80% of 1RM


add mb to DB press because the 130 is the heaviest DB my gym has.

Week 6

Day 2 - 2/22/10

Wide Bench +90mb - 1RM: 344 lbs
225 lbs x 5 reps x 1 sets @ 7.5 RPE - 66% of 1RM
255 lbs x 5 reps x 1 sets @ 8.5 RPE - 74% of 1RM
275 lbs x 5 reps x 1 sets @ 10 RPE - 80% of 1RM
255 lbs x 5 reps x 3 sets @ 9 RPE - 74% of 1RM
255 lbs x 5 reps x 1 sets @ 10 RPE - 74% of 1RM

DB Bench+MB - 1RM: 153 lbs
100 lbs x 3 reps x 1 sets @ 8 RPE - 65% of 1RM
130 lbs x 3 reps x 1 sets @ 8.5 RPE - 85% of 1RM
130 lbs x 3 reps x 1 sets @ 9 RPE - 85% of 1RM
110 lbs x 3 reps x 5 sets @ 8 RPE - 72% of 1RM
110 lbs x 3 reps x 1 sets @ 9 RPE - 72% of 1RM

Pushdown on Latpull machine - 1RM: 256 lbs
205 lbs x 4 reps x 1 sets @ 9 RPE - 80% of 1RM
190 lbs x 4 reps x 2 sets @ 8 RPE - 74% of 1RM
190 lbs x 11 reps x 1 sets @ 10 RPE - 74% of 1RM

I worked up to the 405 on the wide sumo deads thinking it was going to be a stepping point for a higher weight, but the set of 5 really took it out of me. The DOH deads was in place of fat bar deads because I didn't have access to the fat bar today.

Week 6

Day 1 - 2/21/10

Wide Sumo Dead(Raw) - 1RM: 506 lbs
315 lbs x 3 reps x 1 sets @ 7.5 RPE - 62% of 1RM
405 lbs x 5 reps x 1 sets @ 10 RPE - 80% of 1RM
385 lbs x 5 reps x 1 sets @ 9 RPE - 76% of 1RM
385 lbs x 5 reps x 1 sets @ 10 RPE - 76% of 1RM

Raw Box Squat - 1RM: 535 lbs
405 lbs x 3 reps x 1 sets @ 8 RPE - 76% of 1RM
455 lbs x 3 reps x 1 sets @ 9 RPE - 85% of 1RM
435 lbs x 3 reps x 1 sets @ 8 RPE - 81% of 1RM
435 lbs x 3 reps x 1 sets @ 9 RPE - 81% of 1RM

DOH Conv Dead - 1RM: 439 lbs
225 lbs x 6 reps x 1 sets @ 8 RPE - 51% of 1RM
275 lbs x 6 reps x 1 sets @ 8 RPE - 63% of 1RM
325 lbs x 6 reps x 1 sets @ 9 RPE - 74% of 1RM
295 lbs x 6 reps x 1 sets @ 8 RPE - 67% of 1RM
295 lbs x 6 reps x 1 sets @ 9 RPE - 67% of 1RM


I was programmed to do dips today ,but the only dip belt in the gym was broken. So I decided to hit the CG pin presses to hit the tris. Incline felt great and so did the pin presses.

Week 5

Day 4 - 2/19/10

Incline Press - 1RM: 335 lbs
225 lbs x 3 reps x 1 sets @ 7.5 RPE - 67% of 1RM
275 lbs x 3 reps x 1 sets @ 8 RPE - 82% of 1RM
285 lbs x 3 reps x 1 sets @ 9 RPE - 85% of 1RM
255 lbs x 3 reps x 6 sets @ 8 RPE - 76% of 1RM
255 lbs x 3 reps x 1 sets @ 9 RPE - 76% of 1RM

CG Pin Press(~2 in from chest) - 1RM: 371 lbs
225 lbs x 3 reps x 1 sets @ 7.5 RPE - 61% of 1RM
275 lbs x 3 reps x 1 sets @ 8 RPE - 74% of 1RM
315 lbs x 3 reps x 1 sets @ 9 RPE - 85% of 1RM
295 lbs x 3 reps x 1 sets @ 8 RPE - 80% of 1RM
295 lbs x 3 reps x 1 sets @ 9 RPE - 80% of 1RM

Flies - 1RM: 101 lbs
45 lbs x 6 reps x 1 sets @ 8 RPE - 44% of 1RM
75 lbs x 6 reps x 1 sets @ 9 RPE - 74% of 1RM
65 lbs x 6 reps x 1 sets @ 8 RPE - 64% of 1RM
65 lbs x 6 reps x 1 sets @ 9 RPE - 64% of 1RM

Felt a little sluggish again but all in all a good work out. Deads felt great.


Week 5

Day 3 - 2/18/10

Raw Squat+90c - 1RM: 535 lbs
405 lbs x 3 reps x 1 sets @ 8 RPE - 76% of 1RM
455 lbs x 3 reps x 1 sets @ 9 RPE - 85% of 1RM
425 lbs x 3 reps x 1 sets @ 8 RPE - 79% of 1RM
425 lbs x 3 reps x 1 sets @ 9 RPE - 79% of 1RM

Rev AB Dead(single from 5 - 1RM: 618 lbs
495 lbs x 3 reps x 1 sets @ 8 RPE - 80% of 1RM
525 lbs x 3 reps x 1 sets @ 9 RPE - 85% of 1RM
495 lbs x 3 reps x 1 sets @ 8 RPE - 80% of 1RM
495 lbs x 3 reps x 1 sets @ 9 RPE - 80% of 1RM

Zercher Squat+90c - 1RM: 382 lbs
275 lbs x 4 reps x 1 sets @ 8 RPE - 72% of 1RM
325 lbs x 4 reps x 1 sets @ 10 RPE - 85% of 1RM
275 lbs x 4 reps x 2 sets @ 8 RPE - 72% of 1RM
275 lbs x 4 reps x 1 sets @ 9 RPE - 72% of 1RM

I have a real issue on the wide grip bench of my hands sliding out after I drive up. I don't know how many more, if any, weeks I will be doing these but I will be sure to bring some chalk next time. Also 130 is the heaviest dumbbell my gym carries so thats where I stopped.

Week 5

Day 2 - 2/17/10

Wide Bench +90mb - 1RM: 347 lbs
275 lbs x 3 reps x 1 sets @ 8 RPE - 79% of 1RM
295 lbs x 3 reps x 1 sets @ 9 RPE - 85% of 1RM
275 lbs x 3 reps x 1 sets @ 8 RPE - 79% of 1RM
275 lbs x 3 reps x 1 sets @ 9 RPE - 79% of 1RM

DB Bench - 1RM: 153 lbs
115 lbs x 3 reps x 1 sets @ 8 RPE - 75% of 1RM
130 lbs x 3 reps x 1 sets @ 9 RPE - 85% of 1RM
120 lbs x 3 reps x 5 sets @ 8 RPE - 79% of 1RM
120 lbs x 3 reps x 1 sets @ 9 RPE - 79% of 1RM

Pushdown +mb - 1RM: 163 lbs
110 lbs x 4 reps x 1 sets @ 8 RPE - 68% of 1RM
130 lbs x 4 reps x 1 sets @ 9 RPE - 80% of 1RM
120 lbs x 4 reps x 3 sets @ 8 RPE - 74% of 1RM
120 lbs x 4 reps x 1 sets @ 9 RPE - 74% of 1RM

Deads felt terrible today.I had no drive off the floor. The combo of terrible eating this weekend and a lack of sleep seemed to take a tool on by dead. The squats felt good though.

Week 5

Day 1 - 2/15/10

Wide Sumo Dead(Raw) - 1RM: 535 lbs
405 lbs x 3 reps x 1 sets @ 8 RPE - 76% of 1RM
455 lbs x 3 reps x 1 sets @ 9 RPE - 85% of 1RM
425 lbs x 3 reps x 1 sets @ 8 RPE - 79% of 1RM
425 lbs x 3 reps x 1 sets @ 9 RPE - 79% of 1RM

Raw Box Squat - 1RM: 512 lbs
385 lbs x 3 reps x 1 sets @ 8 RPE - 75% of 1RM
435 lbs x 3 reps x 1 sets @ 9 RPE - 85% of 1RM
405 lbs x 3 reps x 2 sets @ 8 RPE - 79% of 1RM
405 lbs x 3 reps x 1 sets @ 9 RPE - 79% of 1RM

Fat Bar Conventional Dead - 1RM: 360 lbs
225 lbs x 8 reps x 1 sets @ 8 RPE - 62% of 1RM
245 lbs x 8 reps x 1 sets @ 9 RPE - 68% of 1RM
225 lbs x 8 reps x 1 sets @ 8 RPE - 62% of 1RM
225 lbs x 8 reps x 1 sets @ 9 RPE - 62% of 1RM



Week 4

Day 4 - 2/11/10

Incline Press - 1RM: 319 lbs
185 lbs x 4 reps x 1 sets @ 8 RPE - 58% of 1RM
225 lbs x 4 reps x 1 sets @ 8 RPE - 71% of 1RM
255 lbs x 4 reps x 1 sets @ 9 RPE - 80% of 1RM
245 lbs x 4 reps x 3 sets @ 8 RPE - 77% of 1RM
245 lbs x 4 reps x 1 sets @ 9 RPE - 77% of 1RM

Weighted Dips - 1RM: 113 lbs
90 lbs x 4 reps x 2 sets @ 9 RPE - 80% of 1RM

Flies - 1RM: 96 lbs
65 lbs x 8 reps x 2 sets @ 9 RPE - 68% of 1RM

I was programmed to do front squats but had some pain/ discomfort in my clavicle/anterior deltoid region when the weight was racked on the chest. In light of this I opted to do with the zerchers with a close stance to hit the core and quads as much a possible.

Week 4

Day 3 - 2/10/10

Raw Squat+90c - 1RM: 556 lbs
425 lbs x 4 reps x 1 sets @ 8 RPE - 76% of 1RM
445 lbs x 4 reps x 1 sets @ 9 RPE - 80% of 1RM
425 lbs x 4 reps x 1 sets @ 8 RPE - 76% of 1RM
425 lbs x 4 reps x 1 sets @ 9 RPE - 76% of 1RM

Rev AB Dead(single from 5 - 1RM: 619 lbs
455 lbs x 4 reps x 1 sets @ 8 RPE - 74% of 1RM
495 lbs x 4 reps x 1 sets @ 9 RPE - 80% of 1RM
475 lbs x 4 reps x 1 sets @ 8 RPE - 77% of 1RM
475 lbs x 4 reps x 1 sets @ 9 RPE - 77% of 1RM

Zercher Squat - 1RM: 372 lbs
225 lbs x 6 reps x 1 sets @ 8 RPE - 61% of 1RM
275 lbs x 6 reps x 1 sets @ 9 RPE - 74% of 1RM
255 lbs x 6 reps x 1 sets @ 8 RPE - 69% of 1RM
255 lbs x 6 reps x 1 sets @ 9 RPE - 69% of 1RM

Opted to do the pushdown with an added mini band looped over the top of the cross bar above the cables. I would have done it on the lat pulldown machine but they were all taken. I usually do it on the lat machine b/c the pushdown station doesnt go heavy enough to get sufficient work. Since I had to use the pushdown station I added the mini band. Overall readiness was low today. Felt slow and sluggish. Still managed to out due last week. Training is going well so far.

Week 4

Day 2 - 2/8/10

Wide Bench +90mb - 1RM: 369 lbs
225 lbs x 4 reps x 1 sets @ 8 RPE - 61% of 1RM
275 lbs x 4 reps x 1 sets @ 8 RPE - 75% of 1RM
295 lbs x 4 reps x 1 sets @ 9 RPE - 80% of 1RM
280 lbs x 4 reps x 1 sets @ 8.5 RPE - 76% of 1RM
280 lbs x 4 reps x 1 sets @ 9.5 RPE - 76% of 1RM

DB Bench - 1RM: 163 lbs
115 lbs x 4 reps x 1 sets @ 8 RPE - 71% of 1RM
130 lbs x 4 reps x 1 sets @ 9 RPE - 80% of 1RM
120 lbs x 4 reps x 2 sets @ 8 RPE - 74% of 1RM
120 lbs x 4 reps x 1 sets @ 9 RPE - 74% of 1RM

Pushdown +mb - 1RM: 132 lbs
50 lbs x 8 reps x 1 sets @ 7 RPE - 38% of 1RM
70 lbs x 8 reps x 1 sets @ 8 RPE - 53% of 1RM
90 lbs x 8 reps x 1 sets @ 9 RPE - 68% of 1RM
80 lbs x 8 reps x 1 sets @ 9 RPE - 60% of 1RM

good day

Week 4

Day 1 - 2/7/10
Wide Sumo Dead(Raw) - 1RM: 544 lbs
405 lbs x 4 reps x 1 sets @ 8 RPE - 75% of 1RM
435 lbs x 4 reps x 1 sets @ 9 RPE - 80% of 1RM
415 lbs x 4 reps x 2 sets @ 8 RPE - 76% of 1RM
415 lbs x 4 reps x 1 sets @ 9 RPE - 76% of 1RM

Raw Box Squat - 1RM: 506 lbs
315 lbs x 4 reps x 1 sets @ 8 RPE - 62% of 1RM
405 lbs x 4 reps x 1 sets @ 9 RPE - 80% of 1RM
385 lbs x 4 reps x 2 sets @ 8 RPE - 76% of 1RM
385 lbs x 4 reps x 1 sets @ 9 RPE - 76% of 1RM

Fat Bar Conventional Dead - 1RM: 331 lbs
185 lbs x 8 reps x 1 sets @ 8 RPE - 56% of 1RM
225 lbs x 8 reps x 1 sets @ 9 RPE - 68% of 1RM
215 lbs x 8 reps x 1 sets @ 9 RPE - 65% of 1RM

[squat220]

Week 9

Day 2 - 3/18/10

Shirt Bench to Chest - 1RM: 582 lbs
405 lbs x 1 reps x 1 sets @ 7 RPE - 70% of 1RM
455 lbs x 4 reps x 1 sets @ 8.5 RPE - 78% of 1RM
495 lbs x 4 reps x 1 sets @ 10 RPE - 85% of 1RM
470 lbs x 4 reps x 1 sets @ 10 RPE - 81% of 1RM

Deadlift +90c - 1RM: 506 lbs
315 lbs x 2 reps x 1 sets @ 8 RPE - 62% of 1RM
405 lbs x 2 reps x 1 sets @ 8 RPE - 80% of 1RM
455 lbs x 2 reps x 1 sets @ 9 RPE - 90% of 1RM
425 lbs x 2 reps x 1 sets @ 9 RPE - 84% of 1RM

Fat Bar Bench - 1RM: 357 lbs
225 lbs x 5 reps x 1 sets @ 8 RPE - 63% of 1RM
245 lbs x 5 reps x 1 sets @ 8 RPE - 69% of 1RM
275 lbs x 5 reps x 1 sets @ 9 RPE - 77% of 1RM
245 lbs x 10 reps x 1 sets @ 10 RPE - 69% of 1RM

[PumpinPaddy]

Great sessions, Im def. gonna follow your log

How long until the nationals?

[Bohker64]

Great sessions, Im def. gonna follow your log

How long until the nationals?

April 14-15

This kids def. gettin 1st in 242's even if he hits conservative numbers.

[squat220]

April 14-15

This kids def. gettin 1st in 242's even if he hits conservative numbers.

thank you very much for the vote of confidence

[squat220]

Great sessions, Im def. gonna follow your log

How long until the nationals?

ya got a few more weeks hoping to peak well and hit a good total

[Bohker65]

thank you very much for the vote of confidence

I hope you do compete in the 242's, maybe you'll push out some of the other top guys shooting for 1st, maybe they'll go to 275's, that way I can get a better place with my measly total.

[squat220]

I hope you do compete in the 242's, maybe you'll push out some of the other top guys shooting for 1st, maybe they'll go to 275's, that way I can get a better place with my measly total.

sadly my qualifying total is very low so I will be more of a sleeper lol

[Bohker65]

sadly my qualifying total is very low so I will be more of a sleeper lol

Well even still, hopefully they do some reconnaissance and figure out that you're shooting for 1950 in 242.

[squat220]

Well even still, hopefully they do some reconnaissance and figure out that you're shooting for 1950 in 242.

lol I figure I SHOULD be able to hit around 1800 on second attempts so hopefully I can peak properly and actually show it on the platform, what are you shooting for?

[Bohker65]

lol I figure I SHOULD be able to hit around 1800 on second attempts so hopefully I can peak properly and actually show it on the platform, what are you shooting for?

1675

If the stars align, and based on previous years, I might get on the podium (5th).

That's my goal at least.

[squat220]

1675

If the stars align, and based on previous years, I might get on the podium (5th).

That's my goal at least.

thats def a respectable total.

[Bohker65]

thats def a respectable total.

Prob is my bench is sh*t. Shootin for 650 squat and I hit a 645 raw dead a few months ago, but with a 400 bench that hurts my total a lot.

It'll be cool seeing you lift bro, hope you get 1st.

[squat220]

Prob is my bench is sh*t. Shootin for 650 squat and I hit a 645 raw dead a few months ago, but with a 400 bench that hurts my total a lot.

It'll be cool seeing you lift bro, hope you get 1st.

im the opposite my bench is what keeps me in it,u crush my dead

I'll be the short fat kid prob wearing a UF powerlifting shirt lol.

Thanks man I'm hoping i can put together what i'm capable of but who knows lol

[Bohker65]

im the opposite my bench is what keeps me in it,u crush my dead

I'll be the short fat kid prob wearing a UF powerlifting shirt lol.

Thanks man I'm hoping i can put together what i'm capable of but who knows lol

You'll prolly be the 2nd highest bench of the whole meet behind Trey Jewett. Joe Cappelino just did this though, I was there at this meet:



He usually bombs though.

Anyway, hit it hard these next few weeks!

[squat220]

You'll prolly be the 2nd highest bench of the whole meet behind Trey Jewett. Joe Cappelino just did this though, I was there at this meet:



He usually bombs though.

Anyway, hit it hard these next few weeks!

thats what im hoping for and trey is a freak lol, i have had some issues in the bench after squats but hopefully hitting it hard after squats will get me ready

[squat220]

and thats a crazy bench, what weight class

[Bohker66]

and thats a crazy bench, what weight class

I think he's in shw.

[squat220]

went in today and did the upper body portion of day one because i was pressed for time. I will be doing the suited squats tom.

Week 10


Day 1 - 3/21/10

Raw Bench - 1RM: 406 lbs
275 lbs x 3 reps x 1 sets @ 8 RPE - 68% of 1RM
315 lbs x 3 reps x 1 sets @ 8 RPE - 78% of 1RM
345 lbs x 3 reps x 1 sets @ 9 RPE - 85% of 1RM
315 lbs x 3 reps x 2 sets @ 8 RPE - 78% of 1RM
315 lbs x 3 reps x 1 sets @ 9 RPE - 78% of 1RM

Seated Military Press - 1RM: 281 lbs
185 lbs x 4 reps x 1 sets @ 8 RPE - 66% of 1RM
225 lbs x 4 reps x 1 sets @ 9 RPE - 80% of 1RM
205 lbs x 4 reps x 1 sets @ 9 RPE - 73% of 1RM

[squat220]

Did full suit and wraps today for the first time in a long time. Top set felt good. All reps were easy but the first 2 were a bit high. The weight was really an issue at all today it was more the pressure from the suit, which I am not used to lol. Next week is 95% so we will see how it goes.

Week 10

Day 2 - 3/22/10

Suited Squat(Tight suit) - 1RM: 724 lbs
495 lbs x 3 reps x 1 sets @ 7.5 RPE - 68% of 1RM
545 lbs x 1 reps x 1 sets @ 7.5 RPE - 75% of 1RM
585 lbs x 1 reps x 1 sets @ 7.5 RPE - 81% of 1RM
615 lbs x 3 reps x 1 sets @ 9 RPE - 85% of 1RM
585 lbs x 3 reps x 1 sets @ 9 RPE - 81% of 1RM

[squat220]

Week 10


Day 3 - 3/24/10

Deadlift in Gear - 1RM: 582 lbs
405 lbs x 1 reps x 1 sets @ 7 RPE - 70% of 1RM
455 lbs x 1 reps x 1 sets @ 7 RPE - 78% of 1RM
495 lbs x 3 reps x 1 sets @ 9 RPE - 85% of 1RM
475 lbs x 3 reps x 1 sets @ 8 RPE - 82% of 1RM
475 lbs x 3 reps x 1 sets @ 9 RPE - 82% of 1RM

Rev AB Bench - 1RM: 506 lbs
405 lbs x 2 reps x 1 sets @ 8 RPE - 80% of 1RM
455 lbs x 2 reps x 1 sets @ 9 RPE - 90% of 1RM
435 lbs x 2 reps x 1 sets @ 8 RPE - 86% of 1RM
435 lbs x 2 reps x 1 sets @ 9 RPE - 86% of 1RM

[squat220]

Week 10

Day 4 - 3/26/10

Bench in Tight Shirt - 1RM: 618 lbs
455 lbs x 1 reps x 1 sets @ 7 RPE - 74% of 1RM
495 lbs x 1 reps x 1 sets @ 7.5 RPE - 80% of 1RM
525 lbs x 3 reps x 1 sets @ 9 RPE - 85% of 1RM
495 lbs x 3 reps x 1 sets @ 8 RPE - 80% of 1RM
495 lbs x 3 reps x 1 sets @ 9 RPE - 80% of 1RM

Deadlift - 1RM: 550 lbs
405 lbs x 2 reps x 1 sets @ 8 RPE - 74% of 1RM
455 lbs x 2 reps x 1 sets @ 8 RPE - 83% of 1RM
495 lbs x 2 reps x 2 sets @ 9 RPE - 90% of 1RM

CG 3Bd+90Mb - 1RM: 372 lbs
275 lbs x 2 reps x 1 sets @ 8 RPE - 74% of 1RM
315 lbs x 2 reps x 1 sets @ 8 RPE - 85% of 1RM
335 lbs x 2 reps x 1 sets @ 9 RPE - 90% of 1RM

[squat220]

Week 11

Day 1 - 3/28/10

Suited Squat(Tight suit) - 1RM: 742 lbs
635 lbs x 1 reps x 1 sets @ 8 RPE - 86% of 1RM
675 lbs x 1 reps x 1 sets @ 8.5 RPE - 91% of 1RM
705 lbs x 1 reps x 1 sets @ 9 RPE - 95% of 1RM
675 lbs x 1 reps x 1 sets @ 9 RPE - 91% of 1RM

Raw Bench - 1RM: 426 lbs
315 lbs x 1 reps x 1 sets @ 8 RPE - 74% of 1RM
365 lbs x 1 reps x 1 sets @ 8 RPE - 86% of 1RM
405 lbs x 1 reps x 1 sets @ 9 RPE - 95% of 1RM
365 lbs x 1 reps x 1 sets @ 8 RPE - 86% of 1RM
365 lbs x 1 reps x 1 sets @ 9 RPE - 86% of 1RM

Fat Bar OH Press - 1RM: 204 lbs
95 lbs x 6 reps x 1 sets @ 8 RPE - 47% of 1RM
145 lbs x 6 reps x 2 sets @ 8 RPE - 71% of 1RM
145 lbs x 6 reps x 1 sets @ 9 RPE - 71% of 1RM

[Bohker81]

Rating of Perceived Exertion?

[squat220]

RPE. based on the scale put forth by Mike Turcherer.
7=speed weight
8=2-4 reps left in the tank
9=1 rep left in the tank
10=max

used to determine intensity for the day as well as estimated max

[squat220]

I did the drop sets raw and conventional as apposed to sumo. I may end up pulling conventional at the meet because my sumo has felt like total crap lately.

Week 11
Day 2 - 3/30/10
Deadlift in Gear - 1RM: 574 lbs
455 lbs x 1 reps x 1 sets @ 7 RPE - 79% of 1RM
525 lbs x 1 reps x 1 sets @ 8 RPE - 92% of 1RM
545 lbs x 1 reps x 1 sets @ 9 RPE - 95% of 1RM
495 lbs x 1 reps x 3 sets @ 8 RPE - 86% of 1RM
495 lbs x 1 reps x 1 sets @ 9 RPE - 86% of 1RM
Rev AB Bench - 1RM: 596 lbs
405 lbs x 4 reps x 1 sets @ 8 RPE - 68% of 1RM
455 lbs x 4 reps x 1 sets @ 8 RPE - 76% of 1RM
495 lbs x 4 reps x 1 sets @ 9.5 RPE - 83% of 1RM
455 lbs x 4 reps x 2 sets @ 8 RPE - 76% of 1RM
455 lbs x 4 reps x 1 sets @ 9 RPE - 76% of 1RM

[Lager1]

well your sumo might feel better come time for Nationals. I'm Bohker btw.

[squat220]

well your sumo might feel better come time for Nationals. I'm Bohker btw.

haha, ya im hoping it does but i am jus gunna play it by feel. My raw conventional is better then I expected and I think I may still be able to get close to 6 at nationals if i choice to pull conventional.

[squat220]

I didn't touch any of the benches but the shirt wasn't set all the way. For the dead the first 2 reps of each set were done sumo and the second 2 were done conventional.

Week 11
Day 3 - 4/1/10

Bench in Tight Shirt - 1RM: 647 lbs

495 lbs x 1 reps x 1 sets @ 8 RPE - 77% of 1RM
545 lbs x 1 reps x 1 sets @ 8 RPE - 84% of 1RM
585 lbs x 1 reps x 1 sets @ 8 RPE - 90% of 1RM
615 lbs x 1 reps x 1 sets @ 9 RPE - 95% of 1RM

Deadlift - 1RM: 569 lbs

315 lbs x 4 reps x 1 sets @ 7 RPE - 55% of 1RM
365 lbs x 4 reps x 1 sets @ 8 RPE - 64% of 1RM
405 lbs x 4 reps x 1 sets @ 8 RPE - 71% of 1RM
455 lbs x 4 reps x 1 sets @ 9 RPE - 80% of 1RM
430 lbs x 4 reps x 1 sets @ 9 RPE - 76% of 1RM

AB GM - 1RM: 331 lbs

135 lbs x 8 reps x 1 sets @ 8 RPE - 41% of 1RM
185 lbs x 8 reps x 1 sets @ 8 RPE - 56% of 1RM
225 lbs x 8 reps x 1 sets @ 9 RPE - 68% of 1RM

[squat220]

Week 12


Day 1 - 4/4/10

Suited Squat(Loose suit) - 1RM: 688 lbs
495 lbs x 1 reps x 1 sets @ 7 RPE - 72% of 1RM
585 lbs x 3 reps x 1 sets @ 9 RPE - 85% of 1RM

Raw Bench - 1RM: 394 lbs
275 lbs x 2 reps x 1 sets @ 8 RPE - 70% of 1RM
315 lbs x 1 reps x 1 sets @ 8 RPE - 80% of 1RM
335 lbs x 3 reps x 1 sets @ 9 RPE - 85% of 1RM
315 lbs x 3 reps x 1 sets @ 9 RPE - 80% of 1RM

Fat Bar OH Press - 1RM: 188 lbs
95 lbs x 4 reps x 1 sets @ 8 RPE - 50% of 1RM
145 lbs x 4 reps x 3 sets @ 8 RPE - 77% of 1RM